Training Log Archive: AlistairRIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
1 PM
Running 1:01:09 11.84 km (5:10 / km) +30m 5:06 / km
ahr:150 max:177 shoes: Nike Athletics Spike
Track session down at the Caledonian. Did 4x200m, 4x400m, 4x200m all with equal distance jog recoveries. Was planning on doing them at 34-36secs and 70-73secs, times were.
34, 36, 34, 35
70, 71, 72, 70
34, 34, 34, 34
Definitely not going all out, just fast running with good leg speed and technique etc... at least that's what all the books say to do. Felt pretty good, got easier the more I did, happy to get all my sessions done this week and a decent mileage as well, especially being in Mt Cook for a few days and then moving house for the rest. Back at work this week, back to the normal grind.
34, 36, 34, 35
70, 71, 72, 70
34, 34, 34, 34
Definitely not going all out, just fast running with good leg speed and technique etc... at least that's what all the books say to do. Felt pretty good, got easier the more I did, happy to get all my sessions done this week and a decent mileage as well, especially being in Mt Cook for a few days and then moving house for the rest. Back at work this week, back to the normal grind.
Stretching 10:00 [3]
Saturday Jan 7, 2017 #
6 PM
Running 1:40:37 18.58 km (5:25 / km) +512m 4:46 / km
ahr:143 max:168
Similar loop to yesterday but the opposite direction and more beach running. Went quite late and got a wee bit lost on the way back. Bit tired by the end.
Friday Jan 6, 2017 #
3 PM
Running 1:11:57 14.01 km (5:08 / km) +303m 4:38 / km
ahr:151 max:177 shoes: Inov8 Trailtalon 275
Bit further than intended but felt alright so carried on for a full loop up to highcliff road and back down.
Thursday Jan 5, 2017 #
4 PM
Running 1:00:17 10.39 km (5:48 / km) +319m 5:02 / km
ahr:140 max:165 shoes: New Balance Zante v2
Warm up, hill reps on a street near the new house and then warm down around the inlet. Did 5x(60sec, 30sec) with walk back + a short jog recoveries. But tired from all the moving, but felt alright doing them.
Wednesday Jan 4, 2017 #
5 PM
Running 1:01:24 10.69 km (5:45 / km) +269m 5:06 / km
ahr:140 max:173 shoes: Inov8 Trailtalon 275
Easy cruise around Ross Creek when we got back to Dunedin. Felt ok.
Tuesday Jan 3, 2017 #
5 PM
Running 49:55 10.18 km (4:54 / km) +144m 4:35 / km
ahr:152 max:170
Up the Hooker valley and back, evening run but still a bit too much tourist dodging for my liking.
Monday Jan 2, 2017 #
7 PM
Running 32:55 6.16 km (5:21 / km) +100m 4:57 / km
ahr:142 max:163
Cheeky jog around Mt Cook village.